Conditioning Strength

Five sets of:

 Front Squat x 6 reps
 L-Seated Single-arm Dumbbell Press x 8 reps

Rx Strength

Front Squats

 Set 1: 5 reps @ 65%
 Set 2: 4 reps @ 75%
 Set 3: 3 reps @ 80%
 Set 4: 3 reps @ 85%
 Set 5: 1 rep @ 90%
 Set 6: 1 rep @ 95%

Conditioning WOD

Every minute, on the minute, for 20 minutes:

 Minute 1 – Row 200/175 Meters
 Minute 2 – 10 Wall Ball Shots (20/14 lbs)
 Minute 3 – 10 Burpees
 Minute 4 – Rest

Rx WOD

Every minute, on the minute, for 20 minutes:

 Minute 1 – Row 200/175 Meters
 Minute 2 – 15 Wall Ball Shots (20/14 lbs)
 Minute 3 – 15 Burpees
 Minute 4 – Rest